22/01/20… Wingman Wednesday

Wingman Wednesday

In Pairs

20 Min AmRAP You go/I go 1:1

5 Burpee

5 Dumbell Push Press L/arm 25/17.5

5 Dumbell Push Press R/arm 25/17.5

15 Walk Lunge (o/h for advanced)

Monday 20/1/20….”Mcgregors Law”

Strength

Back Sqaut 7-7-7-7

*use heaviest load and hold for all 4 sets

Conditioning

“McGregors Law”

8 Minute Ladder

3 Thrusters 42.5/30kg

3 Toes to Bar

6 Thrusters 42.5/30kg

6 Toes to Bar

9 Thrusters 42.5/30kg

9 Toes to bar

12’s, 15’s etc etc

Increase reps by 3 every round

Tuesday 31/12/19…NYE

On a 31min Clock

In Pairs

Run 2019m alternating 400m at a time

In the remaining time

12 Hang DB Cleans 20/15kg

12 DB Front Squat 20/15kg

12 Toes To Bar

12 Assault Bike Cals

31 Double Unders

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